How to Overcome Muscle Weakness From Anxiety

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Muscle weakness is actually a very common feeling, and it can be caused by a great variety of things.

Most of us felt different levels of muscle weakness over the course of our lives, and for the most part, these feelings can have very little to do with anxiety.

A good workout, an injury or even just having too much to drink. These are but few examples of things that can make you feel weak.

The problem with this type of muscle weakness is that it is recurring, sometimes you feel it and sometimes you don’t.
In this case, it’s really all inside your head, both figuratively and literally.

You see, mental illnesses and muscle tension, when related, are all about the chemicals running through your brain.
In the case of anxiety, it’s the result of a certain down after an epinephrine (adrenaline) rush.

After every high there must be a low to go alongside it, this applies to both life and, as it turns out, your biology.

Adrenaline plays an important role in your anxiety response. It forces your body to react in a certain way to danger, it promotes action.

When the adrenaline leaves your body you are forced to readjust, making the transition extremely uncomfortable at best and downright limiting at worst.

To treat this problem we need to come up with the reasons for it to exist in the first place. Without figuring out the cause there can be no solution.

This weakness stems from your anxiety

One thing I would like to note right off the bat is that muscle weakness from anxiety is just that – a result of anxiety.

This means that it’s a symptom, and thus any solutions specifically against it are not going to be effective.
After all, without treating the cause of your problem, you are only relieving the symptoms of it, making the solution temporary an nothing more.

Heck, some attempts at treating your symptoms might actually backfire on you.

As such, any and all attempts to better the symptoms themselves should be met with an equal attempt to resolve your anxiety as a whole.

Otherwise, you will find yourself handling the same muscle-related problem over and over again without getting any better.

So how does it work, really?

At the most basic level, anxiety is a survival mechanism.
The truth is that anxiety forces your blood to rush to vital areas to assure survival.

By unleashing adrenaline it forces your body into a state of motion, making you more impulsive to compel you to take action.

Blood rushes to your brain, heart, and certain muscles.
That means that your body loses balance in its fluids, making certain areas full of it and others lacking in it.

After all, you can only create blood at a certain rate so redistributing it differently is the only solution.

During that time you are much more tense, quicker in thinking and acting.
Your body allows you to ignore your muscle weakness and any other symptoms of anxiety for the time being, allowing you to perform at as high a level of physical effectiveness as possible despite the obvious limitation.

It all comes crashing down when the effects of all of those hormones begin wearing off.

After that happens, you start experiencing muscle weakness, fatigue and a few more symptoms that indicate the level of stress that you have been put through.
So how do you deal with that? Well, there are two major ways to do that.

Stretching your muscles

Stretching can relieve muscle weakness

Some people would have you believie that yoga is practically magical, some of you might avoid yoga due to its spiritual reputation, but when it really comes down to it is an effective method all the same

At its core, yoga is a form of stretching and stretching your muscles it good for them.

Believing otherwise may lead to varying results, but a placebo can only take you so far.
Stretching, as well as some light exercise, can have very noticeable effects on muscle weakness.

We already established how your blood is distributed oddly over your body whenever you go through one of these anxiety phases, right?

Stretching does a pretty good job at controlling the rush of blood in your system, making this problem much easier to deal with.
It eliminates the tension within your body and muscles, so at least one or two stress-destroying exercises are recommended to fight off the after-effects anxiety.

Well, you should keep in mind that although exercise will make your blood rush faster it’s not actually ideal to exercise too seriously, mostly because your body wouldn’t be able to handle it in such a state.

You should try walking around, get the blood flowing into your legs and active muscles.
The brain reacts to a need, not a desire, so using your weakened muscles will help you gain back your strength quicker.

Between these two simple, physical, methods you will be able to elevate the effects of anxiety off your body much quicker.

Breathing and mental activity

When faced with a lack of oxygen, such as the one you experience during stressful situations, your body tries to absorb more of it.
As a result, while it does have enough oxygen to maintain itself during a dangerous situation, the human brain takes a while to regain control of its oxygen distribution by itself.

Some of the symptoms of anxiety make this process much longer than it has to be as well.

One such example would be our tendency to breathe rapidly when we are stressed, this actually leads to hyperventilation among other things.

Luckily for us, it is more than possible to regain control of your breathing manually, it only takes some measure of self-consciousness.

So really, you should be mindful of your own breathing, trying a few exercises to improve your condition may prove to be valuable to you.

You need relaxing breathing exercises, ones that help focus and lower your levels of stress quickly and easily.
Under these conditions, one great exercise to stick to would be the 4-7-8 technique.
It’s a really basic, 4 step process that will lead to massive results in both immediately and in the near future.

It might be a bit difficult to use this method to its fullest potential, despite its simplicity, but after a learning curve it will lead to some very noticeable results

It’s a 4-step technique:

  • Take a deep breath through your nose, to the count of 4
  • Hold your breath and count to 7
  • Release it through your mouth all the way to the count of 8
  • Repeat step 1-3 until you feel better

Rather simple, right? Try this method and after a couple of days you will be doing it even without thinking about it.

Another huge advantage that this method provides is that it helps you manage your own thoughts.
In doing so, you can effectively decrease the levels of stress hormone in your body much quicker.

This method is also effective for the long-term, making it easier for you to regain control over your muscles, manage your anxiety and even avoid muscle weakness in the first place.

Other than that, another useful trick would be to close your eyes while trying to take control of your breathing.
Dizziness is a symptom of anxiety, and it can make it more difficult for you to focus on your breathing. Simply closing your eyes can help you overcome this issue.

Aside from that, sitting down or lying on your back might help you. Doing so will allow you to relax your muscles and better focus on your breathing.

Breathing exercises can help with tension

Having muscle weakness is pretty annoying

No other conclusion will fit this article like this one.
Our body limits itself after every experience of stress that we have, making us less functional.
In the 21st century, this form of survival stress is utterly unneeded in our lives and it is a burden more than anything else.

One way to deal with this problem would be to manage it as best as possible, making it much less difficult to deal with.

But that will not help you.
The best solution would be to simply get rid of your anxiety. That will solve all of your problems when it comes to anxiety, muscles weakness included.

It is easier said than done, but you can start right now.
One program that really helped me with my own anxiety was The Panic Away Systemso be sure to check it out.

Here’s a quick question for you – What do you normally do about muscle weakness? Did it end up working for you?

Technically more than one question, but I would still love to hear more from you.
Make sure to write your answers down below, I would love to read through them all!

If you got any question you would like to ask me personally make sure to send a quick email, I will answer to it as soon as possible and to the best of my ability!

Email: vladosipkov@projectconquest.org

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4 Replies to “How to Overcome Muscle Weakness From Anxiety”

  1. Gomer Magtibay says: Reply

    Hi Vlad, I think this is the first time that I got into your blog post, and I enjoyed it again! Thank you for this very informative post.

    I guess, this is what my mother is suffering. Muscle weakness due to anxiety. Although we are now improving as far as economic situation is concern, but still there are money problems. And, my mother can’t seem to handle the challenges resulting to anxiety.

    Now, my question is, with your tips, can a 68 year old woman do what you have suggested here? I mean, the exercises and stretching…

    1. Hello Gomer, Thank you for your time!

      I am sorry to hear about your mother, but that doesn’t mean that she can’t do anything about her anxiety!
      Sure, her money-related issues will still stay there, but it’s all about mindset when it comes to depression and anxiety.

      As for exercises…
      Well, exercising is relative when it really comes down to it. As long as it has the intended effect on her then it’s good enough.
      Exercising in this case isn’t about improving your physical condition. Simple walks may be enough.

      Cheers, Vlad!

  2. This is explains a lot. I don’t suffer from anxiety in general but sometimes I allow my stress to get out of hand and I will start to feel anxious about a specific problem. In those times it would feel like my muscles become a bit lame. Usually I would go for a run to unwind but I don’t feel like exercising when my muscles are feeling weak like that.

    So would you say that I should push through that and still go exercise, especially for the added benefit of improved breathing?

    1. Hello Wally, thanks for stopping by!

      Yeah, you don’t feel like exercising, and when you don’t your condition doesn’t improve.
      This is a cycle right there, one that you need to avoid whenever possible!

      Cheers, Vlad!

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